Nutrition during pregnancy is very important because it is the basis for the development of the fetus. Healthy mother will help the baby getting enough essential nutrients to develop during pregnancy. You need to know that everything you eat is absorbed by the fetus. Therefore, to eat well during pregnancy is essential. Every day, you minimize the harmful agents, supplement vitamins and minerals to help your child develop well.
It is time to think seriously about building a science and nutritious diet during pregnancy for you and your baby during pregnancy. We will partner with you to provide the most useful information. In addition, please share experiences and nutritious menu for pregnant women if you know.
Food for pregnant women
During pregnancy, the mother’s body will be a more powerful transformation in preparation for the birth of their child. Superb inherent healthy diet, you still have to pay more attention to daily food choices because you are carrying a little weak creature. The basic rule: always choose to eat fresh foods, more fruits and vegetables to ensure an adequate supply of essential vitamins and minerals. However, there are still a number of other important notes you cannot ignore.
For good health, what you need to eat?
According to nutrition experts, diet for pregnant women should have the 4 food groups:
- Carbohydrate group consists of rice, wheat, maize, potatoes…
- A group of the protein includes: meat, fish, eggs, shrimp, crab, beans…
- The fat group consists of: oil, grease, sesame, peanut …
- Vitamins minerals and fiber are: green vegetables and fruits ripen.
Note that you should not eat foods that are not good for you and the baby, such as foods are not cooked or too spicy, etc. If you’re dieting, you also need to ensure adequate supply of essential vitamins and nutrients for you and your baby, including:
Vitamins A, B, C, D, E, K… are essential for pregnant women and fetuses. Additional needs through natural foods every day.
Calcium: 1000mg Calcium for pregnant women need every day. You should choose foods rich in calcium such as milk, eggs, whey, yogurt…
Folic acid: a very important role for the child’s nervous system is found in animal liver, dark green vegetables, beans…
Omega 3 is found in vegetable oil, olive oil and fish oil…
Protein, protein: foods such as fish, chicken, meat, eggs and beans helps create muscle, bone and hematopoiesis.
Iron: Participate in the hematopoiesis process and the oxygen transportation. Iron is found in chicken liver, egg yolks, beef (or red meats), all kinds of vegetables such as beans…
Zinc: Zinc is found in fish, seafood, meat, poultry and milk. Zinc is essential to ensure the weight and size within the head. Zinc is also essential for your baby’s development before and after birth.
Iodine: iodine is needed to complete the infant brain development.
Water: Drink at least 8 glasses of water or juice every day to prevent constipation, helps you and the baby healthy.
In addition, women can use the tonic, the multivitamin to supplement the nutrients for the body. However, it should be used with reasonable dosage and physician’s guidance.
What should be avoided?
Some foods can cause a serious impact on the development of the fetus, so you should absolutely avoid during pregnancy:
Do not eat raw foods, oily, salad, stale food or unpasteurized milk.
Avoid foods with high levels of mercury, such as shark, swordfish and tuna. However, salmon is a good choice because it contains low levels of mercury.
Do not use alcoholic and caffeinated beverages: beer, alcohol can harm the baby’s development; Coffee and tea will make you feel uncomfortable, having to urinate frequently. Soft drinks and beverages are not sold at roadside hygiene and increase the risk of diabetes during pregnancy.
Do not smoke: Smoking makes fetal slow growth, causing premature birth, can even cause miscarriage. You should also stay away from people who smoke. If you inhale cigarette smoke, it is also harmful to the baby.
Nutrition and other unusual symptoms during pregnancy
Sometimes, pregnant brings unwanted changes to the body. You will have the feeling of nausea, or diabetes during pregnancy. High blood pressure, anemia, iodine deficiency are the frequent situation for pregnant women. This is completely normal. Diet plays an important role in helping pregnant women feel better and helping control the symptoms listed above.